7/20/20

AM Workout (0630) 

Had a good workout this morning ... for this program I will be adding in my own warm-ups... which I did today. Parts and A-C were the programmed workout... I added/change the core work (originally was 20 reps of hanging knees to elbows) ... overall happy with how this session came together despite adding a bit of stuff. 


Warmup
3 Sets NFT
20sec/leg Single Leg Glute Bridge Hold
rest 15sec
Reverse Plank Bridge 20sec
rest 15sec
Tuck L-Sit 20sec on Parallettes
rest 15sec
10 PVC Pipe Overheard Squats
rest 60sec 

-Complete

A.

Bent-Over Row x 20 reps (with 4-5 RM) 

Rest :30 each time you break up the reps

-205# ... reps went 7/5/4/4 ... guessed as to my 4-5# RM on this... was still a challenge 

B.

DB Overhead Squat x 20 reps (each arm with 4-5 RM) 

Rest :30 each time you break up the reps

-Used a 50# DB for 12/8 on each arm ... went a bit too light, but my goal here is to hit the 75# by the end of the program, in regular shoes, not lifters 

C.

Strict Dip x 20 reps (with 4-5 RM) 

Rest :30 each time you break up the reps

-35# ... went 5/5/4/3/3 ... thought I was being conservative/light on the weight... but this was a challenge ... haven't been doing this movement much lately. 

D.

3 Sets
10 Knees-to-Elbows
20 Anchored Sit-ups
Assault Bike 750m @ 90% effort
Rest 2-3 minutes between sets

-Complete

E.
3 Sets
20 Banded Tricep Push Downs
20 Banded Bicep Curls
20 Banded Face Pulls 

Rest as needed

-Complete

PM Workout (2000)

30 Minute NEPA Walk

-Complete, 32 minutes